Daniel

WODPre WODPost WOD
Dedicated to Army Sgt 1st Class
Daniel Crabtree who was killed
in Al Kut, Iraq on Thursday June 8th 2006.		For time:

50 Pull-ups;
400 meter run;
Thruster, 21 reps;
800 meter run;
Thruster, 21 reps;
400 meter run;
50 Pull-ups

Men: 95 pounds

Women: 65 pounds		Soleus Rock & Roll,
Center Quad Rock & Roll,
VMO Rollout,
Side Roll		VMO Rollout,
SPI Rock & Roll,
RF Flex,
Side Roll,
TP Butterfly,
Infraspinatus Rotations & Shrugs,
Extensors Roll
Pre WOD SMR should be done lightly and should take 30 seconds to 1 minute for each movement. Pre WOD work should also be done at least 15 minutes before the WOD and prior to any dynamic movements. Post WOD work should be done at least 20 minutes after the WOD and be slow and methodical. Each movement should take at least 1-2 minutes to complete.

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